5 Simple Tips for Better Pregnancy Sleep

1. Minimise the Blues

We know all know that too much screen time is not a good thing (aside from the fact that we’re slowly becoming social zombies in our own home). But did you know that it’s the blue light emitted from our smart phones, laptops and TV’s that suppress the release of sleep-inducing melatonin and increases levels of wakening cortisol? The term ‘tired but wired’ can be used to sum this concept up perfectly – although we’re tired, we just can’t seem to fall asleep at bedtime especially after we’ve been watching a movie or scrolling through Instagram before bed. Increased exposure to blue wavelength light – which is great during the day if you want to increase concentration and mood – affects our circadian rhythms and prevents us from naturally winding down and becoming physiologically ready for bed if we get too much after sunset (when we naturally start releasing melatonin and decreasing levels of cortisol).

Unfortunately, most of our evening routines these days include watching Netflix series on TV, answering emails on the laptop or mobile or checking our Facebook feed, often in bed. Maybe it's not just a coincidence that sleep issues have also risen in the last few years as technology has become ever more prevalent and pervasive in our daily lives. We get that our phones have become an integral part of our society but taking a screen-time break 1-2 hours before bed can make a world of difference to improving your sleep quality.

If you can’t give up your electronic devices just yet, at very least use or install a blue light filter on your mobile and laptop that automatically turns on at sunset. Try f.lux for laptops and Twilight for Android and other mobiles. Apple phones have an in-built setting called Night Shift that you can turn on (they won’t let you install external blue light filters). You’ll quickly get used to the slightly red hue on your devices and will be shocked by the brightness of a normal screen after a few days.

2. Get Your P’s Right.

Ah, the joys of growing a human. If the morning sickness didn’t get you, then the difficulties of finding a comfortable position for your increasing bump definitely will. You can't lie on your stomach anymore, lying on your back causes reflux, and wasn’t there a side you shouldn’t sleep on as the baby gets bigger?

Our secret to sleeping better during pregnancy: Pillows, and the more the merrier. Normal ones, long ones, fat ones, skinny ones – find ones that suits your body and bed. Then use them for optimal positioning during the night.

-        Support your head: Propping your head up slightly on two flatter pillows can help to reduce reflux related to pregnancy. You can easily slip one out when you turn on your side to keep your neck in a more optimal neutral position, helping to prevent neck pain and stiffness.

-        Under the knees: For mama’s experiencing lower back pain* (who doesn’t?), slipping a pillow under the back of your knees when lying on your back is a well-known physio ‘hack’. What it does is takes your lumbar spine slightly out of extension, reducing the compression in your lower discs and aligning your spine more optimally in the supine position. A medium thickness pillow, long roll or bolster works well for this trick.

-        Between your knees: Sleeping on your side can often increase sacro-iliac/pelvic pain* that commonly occurs during pregnancy. Putting a medium thickness pillow between your knees keeps your pelvis in a more neutral position which supports your joints and ligaments and can help reduce discomfort during the night. This tip often feels more comfortable even for people without pelvic joint issues. And the side you’re supposed to sleep on during pregnancy? Experts recommend sleeping on your left side from the second trimester onwards as it may improve circulation and blood flow to your foetus (the inferior vena cava, the major vessel bringing blood to baby from your heart, is on right side of your spine). Lying on your left side may also help improve constipation and elimination as it follows the natural direction of your digestive system: waste products travel through your large intestine starting from the lower right of your abdomen, up, across to the left then back down.

-        Behind your back: Adding an extra pillow behind your back when lying on your side can help you from rolling onto your back and better support you during the night. This mini barrier between you and your partner can also prevent you being kicked or nudged accidentally during the night - NOT what you want when your sleep is already interrupted by other factors (We still love you baby daddies and second mamas!)

That said, finding the optimal position that suits YOU is the most important factor, so that you can grab as much of those precious sleep minutes as you can. Sleep is key to recovery, healing and regenerating, all of which can make the difference during this important phase of your (and your baby's) life. During the later stages of my pregnancy, I was able to sleep on my right side and back for some of the night with no issues and often found them more comfortable – listen to your body and find what works best.

*If you’re experiencing issues with pelvic or other pains that simple positioning doesn’t help, then a visit to a physiotherapist who has a holistic understanding of pregnancy bodies is highly recommended. We can assess and treat the underlying issues that may be contributing so that you can be more comfortable, stronger and better able to enjoy this wonderful time!

3. Drop an F-bomb before bed.

Eating too close to bedtime, especially if you’re experiencing the joys of morning sickness that actually spans the whole day, can leave you feeling overfull and experiencing reflux at night, partly due to the growing human you have inside of you pressing up against your diaphragm.

Conversely, being hungry, or eating the wrong thing (yes, I’m talking to you ½ a block of Cadbury’s chocolate), can also leave you experiencing blood sugar drops during the night that wake you up at 1am for no apparent reason, in addition to your already increased number of toilet calls.

Having what’s lovingly referred to as a ‘fat bomb’ by Keto-fans shortly before bed can be a godsend in sending you off deeply into Slumberland without the extra wake-ups. A small bedtime snack of fat – a scoop of peanut butter, a piece of cheese, or a home-made mixture of cacao butter, coconut oil and nuts, helps your blood glucose levels remain stable over night as well as taking the edge of any hunger and cravings.

Fat is the only macronutrient that has no effect on your blood glucose levels and is essential to feeling satiety. Still attached to idea that fat is bad? That old tale has been debunked years ago (1). If that’s still not enough to convince you, then remember that fat is essential (yes, you read that right, you NEED it during pregnancy) for optimal development of your baby’s cell membranes and brain especially the frontal lobes responsible for executive & higher function. No fat = poor baby brain function and ain’t nobody that wants that.

4. The Magic M.

If we had to pick one sleep-soothing nutrient, it would be magnesium. Most of us are sadly deficient in this key mineral essential for over 300 enzymatic reactions in the body including energy production, DNA replication, insulin sensitivity, muscle function and protein formation (2). Low levels can cause muscle tension, cramping, restless legs, anxiety, insomnia and irritability… did someone say typical pregnancy symptoms?

Magnesium can be found in dark leafy greens (if you can stomach them!), seeds and nuts, legumes, dairy products, meat, unprocessed grains and chocolate (careful having too much before bed due to the stimulating effects of caffeine-containing cocoa and sugar causing late night blood glucose drops). Increasing your intake of some of these foods can be beneficial as well as being natural and in the form your body best knows how to process. There are also many supplements on the market but be aware that just like anything, not all supplements are created equal. Supplements utilising the citrate or orotate form of magnesium can have a stimulating effect on your bowels if taken in excess (not a bad thing if pregnancy constipation is raining on your parade though). For those wanting to avoid a possible laxative effect, look for a glycinate or chelate form, which are specially formulated to be more bioavailable to your body without having the concomitant effects on your bowel.

Keep in mind that with any supplement, talking to a qualified nutritionist or practitioner is best practice so that you can be advised on the best supplement for your body and condition, and so you’re not just getting ‘expensive urine’ (aka spending lots of money on supps but getting none of the benefits).

Another method of getting more magnesium that's perfect for a bedtime routine is having an Epsom salt (magnesium sulphate) whole-body or footbath. Magnesium is well absorbed transdermally ie. through the skin, especially in areas where you have many sweat glands and hair follicles (3). The soles of your feet, palms and armpits are where the majority of your sweat glands are found for example, making a foot bath an ideal solution for those not wanting, or who don’t have access or time to, a full-sized bath. It can also be the better solution for pregnant mama’s who are often advised not to spend prolonged periods in a hot bath to avoid raising a foetus’s temperature too high.

Soaking your feet in a small tub (I’ve used a mega-sized protein powder bucket in the past!) filled with warm water and ¼ -1/2 cup of Epsom salts for 20 -30 minutes can be a relaxing part of your new bedtime routine. Add in soothing music, and your fat bomb with a cup of herbal tea, and you’ll be blissed out and ready for bed in no time. Maybe something for partner to prepare?

5. Nurture Your Gut & Microbiome

Most of us these days are aware of the importance of gut health and a balanced microbiome (ie. the good and bad bacteria in your gut) on digestive issues and immunity. Some people also know about the importance of a mother’s microbiome on her child’s microbiome and their immune system and ability to fight off infection (that’s a whole other topic). But few realise that optimal gut health is a key factor in helping you sleep better, especially during pregnancy.

Remember the sleep-essential hormone, melatonin, that we need to be able to fall asleep? It’s made from another hormone called serotonin, and both are produced and found in highest quantities in our gut – yes, you read that right, our gut, not our brain or anywhere else in our body. One study reported 400 times more melatonin present in our intestinal lining compared to the brain (4) – affected primarily by food intake and fasting, not our natural circadian rhythm. Low or insufficient levels of these hormones can influence mood, conditions such as depression and anxiety which can disrupt our sleep, as well as directly impacting on our sleep ability (5). And if the health of our gut and microbiome are not optimal, then production and utilisation of these key hormones is also going to be compromised.

If you have digestive issues, bloating or pain related to certain foods, inconsistent bowel movements, history of antibiotic use or a known gastrointestinal issue such as Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO), then your poor-quality sleep may be related to these issues. Contacting a functional medicine practitioner or nutritionist who can properly assess and provide you with a customised treatment plan is recommended.

Bonus tip: Another Magic M

There’s good reason for all the hype about mindfulness, meditation and getting your Om on. Numerous studies have shown that meditation has a positive effect on managing stress and anxiety (6,7)

Many of us find it is the mental-emotional aspect of ourselves that refuses to let us sleep restfully at night and meditation is powerfully effective at helping us to better manage anxiety, worry and that mind that just won’t stop. Whether you use a guided meditation, simple background music, focussed breathing techniques or repeating a mantra or sound, anything that causes you to stop and observe your thoughts, rather than simply allowing them to over-run you, will be beneficial  to helping you sleep – especially during pregnancy, when our minds are often filled with other worries and concerns about parenting and what to expect.

Remember if feelings of anxiety and worry are starting to become a regular occurrence, it may be time to reach out to someone as post-natal depression can actually start during pregnancy. The Edinburgh Post-Natal Edinburgh Scale is a short self-report measure used to screen women for signs of emotional distress during this period (8). Please note that it is not to be used for diagnosis so if you have any concerns, contact a suitably qualified health professional.

Whatever you choose to do, committing to a regular bedtime routine plus a few sleep-inducing tricks is key to restful pregnancy sleep.

Soothing all aspects of body, mind and soul to get you into a relaxed, less stressful state may also help baby down the track; studies have shown that high levels of stress and anxiety during pregnancy are associated with lower cognitive scores, social/emotional and behavioural issues in infancy (9, 10)

All the more reason to get your good sleep on :)

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References

1.     Bjarnadottir, A. (2016). 5 Studies on Saturated Fat — Time to Retire the Myth?. [online] Healthline. Available at: https://www.healthline.com/nutrition/5-studies-on-saturated-fat [Accessed 10 May 2019].

2.     Osiecki, H. (2010). The Nutrient Bible (9th ed.). Eagle Farm: BioConcepts Publishing.

3.     Gröber, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or Reality-Transdermal Magnesium?. Nutrients, 9(8), 813. doi:10.3390/nu9080813

4.     Bubenik G.A. (2002). Gastrointestinal melatonin: localization, function, and clinical relevance. Dig Dis Sci. 47(10):2336-48. 55. Rice J, Mayor J, Tucker HA, Bielski R

5.     Li, Y., Hao, Y., Fan, F., & Zhang, B. (2018). The Role of Microbiome in Insomnia, Circadian Disturbance and Depression. Frontiers in psychiatry, 9, 669. doi:10.3389/fpsyt.2018.00669

6.     Chen, K. W., Berger, C. C., Manheimer, E., Forde, D., Magidson, J., Dachman, L., & Lejuez, C. W. (2012). Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depression and anxiety, 29(7), 545–562. doi:10.1002/da.21964

7.     Goyal, M., Singh, S., Sibinga, E. M., Gould, N. F., Rowland-Seymour, A., Sharma, R., … Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA internal medicine, 174(3), 357–368. doi:10.1001/jamainternmed.2013.13018

8.    Blackdoginstitute.org.au. (n.d.). [online] Available at: https://www.blackdoginstitute.org.au/docs/default-source/psychological-toolkit/edinburgh-postnatal-depression-scale.pdf?sfvrsn=8 [Accessed 14 May 2019].

9. O'Connor, T. G., Caprariello, P., Blackmore, E. R., Gregory, A. M., Glover, V., Fleming, P., ALSPAC Study Team (2006). Prenatal mood disturbance predicts sleep problems in infancy and toddlerhood. Early human development, 83(7), 451-8.

10.     Talge, N. M., Neal, C. , Glover, V. and , (2007), Antenatal maternal stress and long‐term effects on child neurodevelopment: how and why?. Journal of Child Psychology and Psychiatry, 48: 245-261. doi:10.1111/j.1469-7610.2006.01714.x

Paleo Anzac Cookies

These are an amazing, healthier version of a good old traditional Aussie favourite. Completely grain and dairy free, this version keeps the coconut buttery goodness of a traditional Anzac but replaces the white sugar and flour with nuts and honey or maple syrup. YUM!

Vegan, dairy -, gluten-, refined sugar & grain-free

Ingredients

Dry Ingredients

·       1 cup unsweetened desiccated coconut

·       1 cup almond meal

·       1 cup walnuts, finely chopped

Wet ingredients

·       ¼ cup coconut oil, semi form (if melted, you may need a little more than ¼ cup)

·       ¼ cup honey or maple syrup

·       1 tsp baking powder

·       2-3 tsp water

Method

Preheat oven to 120 deg C (note lower temp than normal – too high and these cookies will burn before they’re ready- this is a case of go low and slow)

Line tray with baking paper or silicon baking sheets

In a large mixing bowl add all the dry ingredients and mix well. Set aside

Place coconut oil & honey/maple syrup in a small saucepan and melt. Watch it doesn’t bubble over. Take off heat and add baking powder and water, stirring until it foams and turns a whitish colour.

Pour this wet mixture into the dry ingredients and stir until well combined. You may need to add a little more water until it comes together. You should be able to press the mixture together and not have it crumble.

Use a tablespoon and place balls of mixture onto the tray. Flatten slightly- you can also firm up the edges where they crack if you like.

Place tray in oven and bake for approximately 12-15 minutes before checking – if your cookies are thin, this will be enough to make them firm, otherwise you may need another 5-8 minutes. You want them golden brown on top (white is not cooked enough) but not black on the edges.

These taste awesome warm out of the oven but the flavours intensify if cooled and eaten the next day!

Nourishing Notes:

·       Chop the nuts as finely as you can but you can leave some larger chunks. Too many big chunks and the bikkies will fall apart

·       Measuring coconut oil solid or melted makes a difference to the final volume so important to note what you use. Solid coconut oil will take up less volume than melted so keep this in mind when baking.

·       How flat you make them will determine how long you need to bake them for and how soft & chewy they are after baking – these cookies won’t flatten much themselves during baking so how you put them in tends to be how they’ll stay. This is personal preference!

·       Store in baking tin or container in the fridge.

Credit to The Merrymaker Sisters for the original recipe.

Absolutely Amazing Paleo Chocolate Cake

Paleo means free from gluten, grains, dairy, refined and processed sugar, white flour. It does not mean doesn’t taste good!

This chocolate paleo cake is loved by health nuts as well as those that who would normally roll their eyes at the hearing the words ‘refined sugar free’ or paleo. It really DOES taste good and if you pair it with either the creamy avocado chocolate or coconut cream icing that I’ve described below, it becomes to die for. Credit to The Loopy Whisk, whose recipe I followed (almost) to a tee – I’ve reduced the sugar slightly and tweaked the measurements to be all the same as I find baked goods tend to work better when you use either weight or volume – I’m definitely a cup/tsp type of person as I find it’s the easiest and most efficient way to measure out things, especially if you use a smaller measurement for the bigger ones ie. ¼ cup to measure out 1 cup. Just do the dry ingredients first!

Ingredients

·       6 Tbs coconut oil, melted

·       3/4 cup honey or maple syrup

·       8-9 Tbs cocoa or cacao powder *See notes on the difference between cacao & cocoa powder

·       3 medium eggs, free range and organic where possible

·       3/4 cup non-dairy milk (I use coconut milk, the one on the carton not the can)

Dry ingredients:

·       3/4 cup coconut flour

·       3/4 cup arrowroot flour

·       Pinch of sea salt

·       1 1/4 tsp bicarb soda (or baking soda as the US calls it)

·       1 1/4 tsp baking powder (gluten free) 

A little extra:

·       Handful of fresh or frozen raspberries, grated dark chocolate or finely chopped macadamias

Method

Preheat oven to 180 degrees C. Place your baking tins on an oven tray – I used three approximately 15cm wide mini tins. If using silicon tins, you won’t need to grease them as they’ll pop right out. Otherwise grease and line with baking paper so the cakes doesn’t stick.

Mix all dry ingredients except the cocoa powder in a bowl and set aside. Make sure the bicarb and baking powder are well distributed and not in chunks.

Add coconut oil and sweetener to a bowl. Slowly whisk in sifted cocoa powder or sift as you add which makes it easier to prevent clumps. It should look like liquid chocolate when finished.

Add eggs one at a time and mix well after each. Add the milk and stir evenly through.    

Add the dry ingredients into the wet chocolate batter and stir until everything is well distributed and there are no clumps. The batter should be quite dense and thick which is perfect.

Pour into your tins and flatten out the tops, spreading so there’s even a little more around the sides especially if you want to stack them as they pop up in the middle during baking.

A little extra: If using a little extra, you can add to the batter at this stage or stir through just before you pour into tins. Our favourite is with raspberries which add a fresh little pop amidst all the chocolate - I just pressed the berries into the batter once they were in their tins and roughly smoothed them over.

Bake in preheated oven for 20 mins if making 3 small tins – see notes on cooking times. A skewer should come out clean and the bottom will be firm. While undercooking is better than overcooking (which dries it out), you also don’t want the cake to not be cooked enough as it will stick to the sides and the middle will collapse. Still tastes great but not what you want in a cake!

Turn out onto a wire rack and cool before assembling and icing or freezing.

Icing

I’ve done this cake with 2 types of icing, both vegan and paleo and each complements the chocolate really well depending on what you feel like. Both are also common ‘healthier’ icings found in vegan and paleo baking that you can use for lots of other things (or eat on its own!!)

Choc avocado icing

·       1 large ripe avocado - must be soft & ready to eat but black is too ripe

·       3 1/2 tablespoons maple syrup (you can sub honey if not vegan)

·       2 1/2 tablespoons cocoa powder

·       Pinch sea salt

Place the flesh from the avocado, honey and cocoa powder in a processor and blend until smooth. Start with 1-2 tablespoons of each, blend then taste – this way you can adjust for your own preference for sweetness and chocolate-ness. Spread between the cakes and on top – the leftover can be used as a spread for toast (or simply out of the bowl :P)

Coconut cream icing

1 can of coconut cream (not milk)

¼ cup maple syrup (again you can sub honey if you’re not vegan)

1 tsp vanilla extract or essence (optional)

Put tin of coconut cream in the back of the fridge overnight – it needs to get cold but not frozen. You can put a couple of cans in the fridge just in case one doesn’t work (handy especially if you’re making it for a special occasion!). The next morning, remove the can and open the lid. Carefully scoop out the solid cream on the top into a bowl – it should have separated overnight and the liquid portion should be on the bottom, which you can discard.

Add half of your sweetener and vanilla if using and whip until fluffy and smooth. Add more sweetener until it’s sweet enough for your liking – everyone’s preferences are different so I always start with a little less then add more as needed. Store in the fridge until ready to use. You can either serve on the side or use as an icing between layers but you definitely want to wait until the cakes are cooled as this one can melt.

Nourishing Notes:

·       Best tip for baking Paleo is to bring everything to room temperature first, so get your eggs and milk out a few hours before. Otherwise when you add the oil it solidifies and goes chunky, making it hard to distribute.

·       I used 3 silicon cake tins from Daiso (they’re approximately a small dish size) and it stacked them to make a tower cake - it’s actually a pretty small cake but super cute and one I made for my little girl’s first birthday as you can see! You could also do this as muffins but will need to reduce the baking time significantly. I would start at 7 mins for a standard size muffin tin.

·       Cacao vs cocoa powder: in short, cacao is the less processed form of cacao beans (cocoa is fermented AND roasted, making is slightly sweeter). It is also usually more expensive and in regards to baking, has a stronger, slightly more bitter taste so you would usually use less. Cacao powder also tends to absorb more liquid so keep this in mind – I would add an extra teaspoon of oil or milk to the mixture and slightly reduce cooking time. Cocoa powder is more easily found and usually cheaper and less intense in taste - just make sure you select cocoa only and not one with any added sugars. They can be used interchangeably in baking depending on what you have available, just adjust amounts slightly as explained. The original recipe used approximately 10 tbs of cocoa powder but I found 8-9 give a sufficient chocolatey taste especially if using cacao powder

·       I would err on the side of undercooking vs overcooking for this recipe – I usually set the timer for 10 minutes less and check with a skewer. It can really dry out and tastes way better when slightly gooey.  You can freeze the individual cakes easily too, and they still taste great when defrosted. Sinply freeze without icing.

Sweet Potato and Zucchini Fritters

These sweet potato zucchini fritters are awesome and these only have 2 main ingredients so are quick and easy to make once you’ve grated the veggies (food processor would be even quicker). Doing a mix of zucchini and sweet potato lowers the starchy carb content while sneaking in more greens. Feel free to use whatever fresh herbs and spices you prefer.

Kid and baby friendly, great for post workout recovery food and leftovers can be frozen.

Ingredients

• 1 small-medium sweet potato

• 2 zucchini

• 2 organic free range eggs

• Finely chopped coriander, parsley or any other fresh herb you like

• Approx 1-2 tsp turmeric or cumin plus sea salt and pepper to season

• Coconut oil for frying

Method

Grate sweet potato and zucchini into a bowl. Add the herbs and spices then the eggs; you don't need to whisk it beforehand, just add them in directly and use your (washed!) hands or a spoon to mix everything together.

Season with some sea salt and pepper then cook heaped tablespoons in a moderately heated pan with coconut oil. Use a wide spatula to edge in underneath them and then flip. Obviously this is easier if they’re a little smaller.

I like mine big so I can put lots of stuff on them…. Smoked salmon, feta, more herbs, avo...the possibilities are endless and they make a great whole-food base for any meal. This amount made about 9 large fritters, most of which I froze for another meal!

Nourishing Notes: You don’t want to avoid using oil otherwise these fritters will be hard to flip and will stick to the pan and break up. If you use coconut oil or even a grass-fed butter then you don’t need to be scared of using a liberal amount; these fats are much better than vegetable oils or margarine which have been hydrogenated (turning them into those dreaded trans fats) and more likely to cause free radical damage in your body. You can also use a good extra virgin olive oil but just be sure not to turn the heat up too high as EVOO doesn’t have as high a burning temperature as coconut, which means it can also become oxidized at high temperatures.

Tumeric Avocado Feta Smash

Not just for café-goers, this is an unbelievably easy and much cheaper version (who wants to pay an extra $3 for half an avo?) of your standard avocado & feta smash. And you can make, and eat, as much as your heart desires.

I’m all for foodhacking - adding extra ingredients that boost a meal’s superfuel properties but don’t take away from it’s essential taste or ease of making. This dish adds a pinch of Himalyan salt which is great for soothing your adrenals (the glands that help you in times of stress) and turmeric, which is a powerful switcher-on-erer of your body’s own antioxidants and anti-inflammatory. Black pepper should always be thought of when adding turmeric as it hells your body absorb it so it work its magic.

Ingredients

• 1 ripe avocado

• 30g Danish feta

• 1 tsp turmeric

• Pinch of Himalyan salt

Method

Like the name says, smash.

If you want specifics, I used a fork to roughly mash the avo with the turmeric first, then folded in the crumbled feta. If you want it chunkier, don’t mash as smoothly and just fold in the feta. For those that like it smooth, you can use the back of a spoon to really get the lumps out. You could use a food processor or blender if you want, but it’s not really necessary and just gives you more to wash up.

You can substitute any type of feta you have. As I learnt from my friendly deli manager, Danish feta is a smoother, creamier version compared to the more crumbly, firmer feta you often see in Greek salad. Both equally yummy.

I ate this on a scrambled egg but you can smear it on pretty much anything or just eat it straight out of the bowl. This dish is also great for bubba's starting to eat solids; its an awesome source of heart/brain/body- healthy monounsaturated fats and really easy for them to digest.

Nutritional info for 1 small avo (75g without skin)

778kg

7g carbs (5g fibre)

13.8g fat

3.3g protein

Slow Cooker Chicken (or Beef) Bone Broth

This recipe for slow cooker chicken bone broth combines the nutritional benefits of mineral rich bone broth, the deliciousness of slow cooked meat and the comforting nourishment of what is, essentially, your grandmother's good old fashioned chicken soup. Although this recipe suits the cooler winter months, because it's so easy and no fuss to do, I've made this several times during spring and summer and happily eaten it to get an extra hit of nutrition.

You can also swap the chicken for beef marrow and soup bones from your local butcher to make your own super-nutritious, nutrient-rich beef bone broth. Beef broth has a slightly higher mineral content but is stronger in taste and needs more time to cook due to the larger bone size - at least 24 if not 36 hours. It’s a good option to change things up and because you can usually fairly easily and cheaply get these ‘throw away’ bones from your local butcher.

Ingredients

• 1 organic free range chicken

• 1-2 onions, skin on and quartered

• 3-5 garlic cloves

• 1 small spray-free lemon, washed and quartered

• 3 celery stalks, chopped

• 1-2 cups root veggies of choice, chopped coarsely eg. potato, turnip, swede, carrots

• Seaweed sheets, roughly torn eg. nori, dulse, wakme, kelp

• 1-2cm piece of ginger, squashed

• 3 tbs apple cider vinegar

• Sprig of thyme & 2-3 sage leaves – can used dried if fresh not available

• Pinch of Himalyan or sea salt

• Pinch of turmeric powder

• Pinch ground black pepper or 2-3 whole pepper cloves

• Coconut oil

Method

Add coconut oil to pan and allow to melt (make sure your pan is big enough to fit the chicken in!). Add onion and garlic, stirring until aromatic. Place chicken into pan and braise each side until a golden crust forms. You can add fresh thyme and sage leaves at this stage if you have it.

Place chicken, juices and spices to your slow cooker. Add root veggies and all other ingredients into cooker. Add 2-3 cups of filtered water to slow cooker – enough so it comes 2/3 way up the chicken. Set the slow cooker on for 18 - 24 hours - you can get away with a slightly shorter cooking time due to the smaller bones but 24 hours is recommended to really break down the connective tissue and bone to release as many of the amino acids, minerals, collagen and gelatin as possible.

Then go about your normal day knowing dinner is cooking away!

If you want, you can turn the chicken over midway through the cook – if you don’t, it will still come out wonderfully tender and tasty. The chicken will start to fill your house with a wonderfully delicious smell within a few hours. The chicken is done when the meat falls off the bone easily with a fork or tongs. It should also have no more pink parts.

As meal: Remove chicken meat and veggies and place into bowl with or without some of the bone broth and serve with extra veggies, a piece of crusty sourdough or as is. Season with extra salt and pepper as needed.

As bone broth: Refrigerate remaining chicken and broth overnight. Bring to boil again the next day and simmer on low heat for another 1-2 hours (I usually transfer the chicken and broth to other bowls or a smaller pot so it will fit in my fridge, then reheat it in a pot on the stove).

Strain while still warm, keeping the left over chicken meat and veggies for another meal. Pour the broth into clean glass jars and refrigerate. It will be lovely and gelatinous the next day, full of beautiful collagen, amino acids and minerals. The yellow solidified fat on the top can be skimmed off and saved for cooking or simply left and when reheated will add to the flavour of your broth.

Warm in a saucepan as a hot drink or base for soups and other meals. And please, try not to microwave it or you’ll denature all the wonderful good nutrients you spent so much time and love making!

Nourishing Notes:

• It’s essential to use organic, hormone free & if possible, pastured, meat/bones, as toxicants and chemicals that are given to conventionally farmed animals will be stored in their fat and bones and transferred to your food which is not what you want

• Onions & garlic: provide sulphur, a mineral essential for healthy connective tissue and flexibility; also anti-bacterial and a great prebiotic

• Lemons & ACV: provide acid needed to dissolve bone and protein chains in the chicken to obtain all the goodness out of the carcass

• Celery: provides chloride (essential for stomach acid production needed for good digestion, pH and fluid balance, endocrine function), potassium (regulates blood pressure, needed for cellular waste removal ie. Reduces oedema) and sodium (essential for cell hydration, good muscle contraction and regulating blood pressure)

• Seaweed/nori sheets: high in iodine, needed for healthy thyroid function and to stop your hair falling out

• Root veggies: enhance the flavour and texture of the broth

• Turmeric + pepper: turmeric contains curcumin which is a potent anti-inflammatory while black pepper helps increase curcumin's absorption in the body

Note: If the list if ingredients seems overwhelming, be reassured that you can get away with the meat/bones and liquid, plus whatever veggies you want to add - or none at all! The goodness is in the meat and broth, but I like to get the most bang for my buck when cooking so adding all the extras makes it an even more nutritious meal!

Nutty Protein Balls

Who doesn't like protein balls? These nutty balls are so named because their protein comes mainly from the nut butter used rather than from the addition of protein powder. Whilst I don't have anything against a good quality, no filler whey or vegan protein as a supplement to a good diet (especially post training), I don't often add them to snacks that I make for my partner because he's lactose-intolerant. It also makes these balls pretty much as unprocessed as you can get!

Ingredients

• 1 cup dates, roughly chopped

• 1/2 cup organic nut butter (nuts only with no added nasties)

• 1/3 cup mixed seeds (sunflower, pumpkin or flax)

• 1 tbs raw cocoa powder

• Pinch cinnamon

• Pinch Himalyan salt

• Desiccated coconut for rolling

Method

Put chopped dates in a blender or food processor and blend until moderately smooth. Add seeds, blend further (they can stay a little chunky). Add nut butter, cinnamon & salt and blend until the mixture comes together. You may need to add a little bit of water to get the mixture smooth.

Spoon out tablespoons of mixture, roll into balls and press into coconut.

These are awesomely stick-to-the-roof-of-your-mouth-delicious and naturally sweet from the dates. They are great as an alternative to chocolate or perfect as a high energy snack after training or for breastfeeding mums. I would recommend keeping them in the fridge but they won't last for long!